Warm up:
Warmy+
Tabata, 3 rds of;
Squats
Push ups
Wall ball cleans
Pull up bar hang
Xfit WOD;
100 reps, each of the following;
Wall balls
KB Swings (53/35)
Abmat sit ups (wall ball for weight)
BW squats (holding 25# plate)
Cash out;
800M run
Pull up work;
12,11,10,9,8
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